Tabata is a high-intensity interval training (HIIT) that has become very common with people interested in maintaining fitness in recent years(1).
Tabata is the most effective workout for burning calories, losing weight, and keeping in shape(2). Tabata workout pushes you to a new level of intensity in the hard intervals. The rest period helps you recover back and get prepared for another hard interval.
How long or how many rounds of Tabata you can do completely depends on your capacity to go ahead with the rounds.
How is Tabata Workout Done?
Tabata workout, in simple words, is a 4 minutes workout that includes 20 seconds of very high-intensity training followed by 10 seconds of rest. The cycle is repeated for 8 rounds for a total of 4 minutes.
Tabata differs from other interval workouts in terms of sheer intensity. As the rest intervals are shorter than the work sets, the intensity builds as the oxygen debt rises.
It is a way to increase the overall anaerobic capacity, VO2 max, and resting metabolic rate, and help burn more fat(2). This results in a leaner physique much faster than a moderate-intensity workout.
To complete a Tabata workout you need to do 8 rounds of 10 and 20 seconds interval. This is why it is known as a 4-minute workout.
The workout would have:
- 10sec- get ready
- 20sec- work
- 10sec- rest
- 20sec- work
- 10sec- rest
- 20sec- work
- 10sec- rest
- 20sec- work
- 10sec- rest
- 20sec- work
- 10sec- rest
- 20sec- work
- 10sec- rest
- 20sec- work
- 10sec- rest
- 20sec- work
To get the maximum out of this workout you have to push yourself to a limit during each work period.
Tabata Workout For Beginners
Burpee
Burpee is an extremely efficient and toughest Tabata workout exercise. Doing it regularly can help increase strength, endurance, and power.
Repeat the exercise as many times you can in 20 sec.
Jumping lunges
Jumping lunges are difficult than traditional lunges and require additional strength and power. It helps improve cardiovascular fitness and also benefits hamstrings, quads, and glutes.
Jump Rope
Jump rope is an effective exercise that delivers great leg and cardio workout. It sculpts the chest, shoulder, and arms.
You can do it continuously for 20 seconds.
Squat Jacks
Squat jack is a combination of two exercises i.e. squats and jumping jack.
It is an excellent workout for legs and cardiovascular system. Repeat the exercise as much as you can in 20 seconds.
Tabata Sprints
This is the most challenging exercise for beginners. It can be done either on a treadmill or outdoors.
Plank Jacks
A plank jack is done to effectively tone the core and provide a good cardiovascular workout. Do it as many as you can in 20 seconds.
Mountain Climbers
This exercise increases the heart rate and improves leg strength and endurance. It is an effective exercise for beginners.
Do it as much as you can in 20 seconds
Doing the same exercise 8 times can cause fatigue and there may be a lack of intensity by the end. It is better to mix a few types in the workout to carry on with full intensity until the end.
You can do whatever moves you like in your Tabata workout. Choose the exercises depending on the areas you want to focus more on.
How Many Rounds Of Tabata You Should Do?
- To complete a Tabata work out one should complete 8 rounds of 20 seconds workout and 10 seconds of rest.
- You can thereby increase the 4 minutes of hard work to 20 minutes of complete workout for even better results.
- Tabata can be done every day, but it is best to consult a personal trainer about individual goals.
- It takes time to build the strength and stamina to workout longer. So go slow and gradually you can extend the time of the workout.
- Put on your gears and get ready to sweat it all out with these high-intensity exercises.
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